3 rounds
AMRAP 4
Row for Calories
On the 0:00–5 burpee box jump overs 24/20
On the 1:00–4 burpee box jump overs 24/20
On the 2:00–3 burpee box jump overs 24/20
On the 3:00–2 burpee box jump overs 24/20
Rest 2 minutes between rounds

“Annie”

50-40-30-20-10

Double unders

Sit ups

Overhead squat
Build to a heavy double

For time:
35 calorie row
27 chest to bar pull ups
21 power snatches 115/75
15 overhead squats 115/75
9 squat snatches 115/75

Teams of Two
8 rounds
400 m row
200 m run with a kettlebell 53/35

Partners complete full rounds, alternating.  Each partner completes 4 full rounds

Hang squat clean
Build to a heavy single

AMRAP 8 minutes
3Hang squat clean 95/65
3Toes to bar
6Hang squat clean 95/65
6Toes to bar
9Hang squat clean 95/65
9Toes to bar
And so on....

AMRAP 5 minutes
400 m run buy in
12 deadlifts 185/135
12 lateral bar over burpees
Rest 5 minutes

AMRAP 5 minutes
200 m run buy in
9 deadlifts 225/155
9 lateral bar over burpees
Rest 5 minutes

AMRAP 5 minutes
100 m run buy in
6 deadlifts 275/185
6 lateral bar over burpees

AMRAP 16
30 double unders
15 wall balls 20/14
30 double unders
15 kettlebell swings 53/35

400 m run
21 burpees

3 rounds

10 power cleans 155/105
50 air squats
10 front squats 155/105
50 air squats
10 push jerks 1555/105
50 air squats
10 clusters155/105

For time

1500 m row
100 double unders
400 m run
100 double unders
1500 m row

Power Snatch

Build to a heavy single

AMRAP 9

2 pull ups

2 power snatches 115/75

4 pull ups 

4 power snatches 115/75

6 pull ups 

6 power snatches 115/75

..up by 2 until time runs out...

Important:
We are no longer holding the 8 am class!  We will see you at 5 pm!!

400 m run
26 hand release pushups
400 m run
26 kettlebell swings 53/35
400 m run
26 push ups
400 m run
26 deadlifts 75/55
400 m run
26 air squats
400 m run
26 box jumps 24/20

1 round for time

1000 m row
30 shoulder to overhead 115/75
50 lateral bar over burpees

EMOM 16
Minute 1=10 deadlifts 135/95
Minute 2=8 strict pull ups (scale to jumping, banded, or negative—NO kipping)

Then...

25 kettlebell squat cleans 53/35
25 box jumps
25 push ups

4 rounds

No gym tomorrow at 8 am—see you all at 5!!

Back squat
Heavy set of 5

EMOM 14 minutes
Even: run 200 meters
Odd: 30 seconds max wall ball squat cleans 20/14

“Helen”
400 m run
21 kettlebell swings 53/35
12 pull ups

Power Clean and Jerk
Build to a heavy single

“Grace”
30 Clean and Jerks 135/95
For time

Teams of 2:
AMRAP 20 minutes
50 calorie row
50 burpees
500 m run
50 kettlebell swings 53/35

Partners may break up the reps as they wish.  All reps of one movement must be complete before moving on to the next movement.

200 m run
27 wall balls 20/14
27 box jumps 24/20
200 m run
21 wall balls 20/14
21 box jumps 24/20
200 m run
15 wall balls 20/14
15 box jumps 24/20
200 m run
9 wall balls 20/14
9 box jumps 24/20
200 m run

Deadlift
Build to a heavy set of 5

AMRAP 12
6 strict handstand pushups
9 deadlifts 225/155
30 double unders

AMRAP 4 minutes
21/15 Calorie row
 21 Toes to bar
15 Front squats 115/75

Rest 4 minutes

AMRAP 4 minutes
18/14 Calorie row
18 Toes to bar
12 Front squats 135/95

Rest 4 minutes

AMRAP 4 minutes
15/12 Calorie row
15 Toes to bar
9 Front squats 155/105

Power snatch
Build to a heavy single

“Isabel”
30 power snatches 135/95